Wednesday 12.30.20

Announcements:

💥💥NEW YEAR – NEW YOU💥💥
NUTRITION & EXERCISE CHALLENGE
Learn Healthy Habits
Support & Accountability
Gain Confidence in the Kitchen
Make Positive Changes in your Life!

Early Bird Pricing: $99
(After Jan. 1st: $129)

Click HERE to sign-up!
(spots are limited: 18 remain)

**Details below**

New Years Schedule:
Wednesday (30th): No 6:30pm class
Thursday (31st): Open Gym 9am-12pm
Friday (1st): Open Gym 9am-12pm
Sat & Sun: Open Gym 9am-12pm

Warm-up:

Coaches Choice

Prep:
Power Clean
3-4sets of 3-4reps building to your workout weights

Workout:

AMRAP 5min
7 Rounds of “The Chief”
Max Cal Row

Rest 5min

AMRAP 5min
6 Rounds of “The Chief”
Max Cal Row

Rest 5min

AMRAP 5min
5 Rounds of “The Chief”
Max Cal Row

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

Rx’d:
1st AMRAP: 75#/55#
2nd AMRAP: 95#/65#
3rd AMRAP: 115#/85#

Rx’d(m):
1st AMRAP: 95#/65#
2nd AMRAP: 115#/85#
3rd AMRAP: 135#/95#

Rx’d+:
1st AMRAP: 115#/85#
2nd AMRAP: 135#/95#
3rd AMRAP: 155#/105#
Equal Max Cal Bike